I think if you’ve been training consistently and at a high level, then after 2 weeks off you may actually be stronger due to lack of fatigue with a noticeable decline starting after that.
Also, like you said earlier, I think the received wisdom is that the slower it goes on the longer it takes to come off. I think the idea is that the structural changes in the heart and muscle take longer to reverse than the biochemical changes affecting efficiency (of oxygen use etc…).
Once I get back to being fast enough to do the club ride I’ll be happy, once I can do that comfortably I’ll be happier still, and if I can get back to being as fast as I was last March then that would be ideal.
I’ve gradually increased the amount I’ve been walking over the last 3 weeks and with walking a couple of days that gives me a couple of days rest from the bike during the week. I’ll gradually start increasing my cycling volume in a few weeks I think. But this time I’ll actually increase it gradually rather than kidding myself it’s gradual
Probably a good habit to get into in the morning before getting on the bike. I remember reading that plank and squat were good warm up exercises before cycling.
I remember last year when I took 3 weeks off the bike over xmas that it felt like a slog for a while, even when I was managing a half decent speed, then it was like a switch was flicked and I felt fit again. It kinda felt like that last night and speed vs heart rate was decent this morning, better than it has been, and felt good. Hopefully it continues!
@crimsondonkey do you think it’s sufficient to focus on the push ups for now, outside of walking and cycling, then introduce other exercises once I’ve got them nailed? Push ups are pretty good for all round conditioning, right?
I’m going to hark on about progression. You’ll nail those press ups very soon and then I want to suggest adding a more gradual progression that feeds squats in while building up your press up volume.
Re press ups as all rounders - If I had to pick only one exercise for all over body benefit and metabolic conditioning it would be squats. Nothing stresses the posterior and anterior musculoskeletal system, and the cardio system quite like squats (especially with a barbell on your back).
If I had to choose two bodyweight exercises it would be squats and press ups, if I could choose 3 it would be squats, press ups and pull ups.
Any reason why I shouldn’t start on (daily?) squats now? I don’t have a problem doing bodyweight squats (I think!), although any tips on form/pitfalls to look out for would be appreciated.
Slower progression than that, otherwise yes it could be vomit inducing or create too much soreness too soon and reduce overall frequency and volume which would be a retrograde step.
Continuing to trend faster on my lunchtime loop, which is encouraging. Encouraging if I’m slowly getting faster and feeling better with cycling, walking and the push ups.
